CrossFit OC3 – CrossFit
Warm-up
Bench Press (5×9)
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
Performance
2-4-6-8-10-12…. etc
DB hang C&J’s 50/35 (alt reps)
pull ups
After each round (2/4/6/8/10…)
Complete 30 DU’s
Fitness
Same scheme
Normal Pull up scales (RR, asst, etc)
50 Singles
